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What Are The Three Macronutrients?

  • Author: Prachi Fotani
  • Category: Food & Diet
  • Last Update: 28/01/2024 at 10:45 AM
What Are The Three Macronutrients?

Table of content

The three macronutrients are carbohydrates, protein, and fat. They provide energy and essential components for your body’s functions and structure. You can obtain them from various foods, such as grains, fruits, vegetables, dairy, meat, eggs, nuts, seeds, and oils.

The Three Macronutrients:

1. Carbohydrates:

Carbohydrates are the main source of fuel for your body, especially for your brain and muscles. They can be simple or complex, depending on how many sugar units they contain and how quickly they are digested.

What are some good sources of carbohydrates?

Some good sources of carbohydrates are:

  • Whole grains, such as oats, quinoa, barley, buckwheat, and brown rice. They provide fiber, vitamins, minerals, and phytochemicals that can benefit your health
  • Fruits, such as apples, bananas, berries, oranges, and grapes. They are rich in natural sugars, antioxidants, vitamin C, and potassium
  • Vegetables, such as broccoli, carrots, spinach, sweet potatoes, and beets. They offer complex carbohydrates, fiber, vitamin A, vitamin K, and folate
  • Legumes, such as beans, lentils, peas, and soybeans. They are high in protein, fiber, iron, and magnesium

2. Protein:

Protein provides amino acids, which are the building blocks of muscle, skin, blood, and other important structures of the brain and nervous system. Protein also helps with growth, repair, and immune function.

What Are Some Good Sources of Protein?

Some good sources of protein are:

  • Eggs, which provide 6.3 g of protein per large egg (50 g) and are also rich in vitamins, minerals, healthy fats, and antioxidants.
  • Almonds, provide 6 g of protein per ounce (28.35 g) and are also high in fiber, vitamin E, manganese, and magnesium.
  • Chicken breast provides 26.7 g of protein per half of a chicken breast (86 g) and is also a good source of B vitamins, zinc, and selenium.
  • Cottage cheese provides 28 g of protein per cup (226 g) and is also low in fat and calories and high in calcium, phosphorus, selenium, and vitamin B12.

3. Fat:

Fat is vital for brain development, insulation, energy reserves, cell function, and protection of your organs. Fat also helps absorb fat-soluble vitamins and produce hormones. There are different types of fat, such as saturated, unsaturated, and trans fat, which have different effects on your health.

What Are Some Good Sources of Fat?

Some good sources of fat are:

  • Olive oil, is rich in monounsaturated fat and antioxidants. It can help lower blood pressure, cholesterol, and inflammation12
  • Nuts, such as almonds, walnuts, pistachios, and cashews. They provide healthy fats, protein, fiber, and minerals. They can also reduce the risk of heart disease and diabetes
  • Avocado, which is high in oleic acid, is a type of monounsaturated fat that can improve cholesterol levels and skin health. Avocado also contains fiber, potassium, and vitamin E
  • Fatty fish, such as salmon, tuna, mackerel, and sardines. They are loaded with omega-3 fatty acids, which can lower triglycerides, inflammation, and blood pressure. They can also support brain and eye health

It’s important to eat a balanced diet that includes adequate amounts of each macronutrient, as well as micronutrients, such as vitamins and minerals, which are needed in smaller amounts.

Sources: verywellfit.com, healthline.com, hsph.harvard.edu, medicalnewstoday.com, byjus.com,  

If you want to learn more about macronutrients, you can check out these:

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Author: Prachi Fotani

Dietetics & Nutrition

Prachi Fotani, a seasoned Nutritionist specializing in Weight Management and Therapeutic diet counseling, holds a Master's degree in Clinical Nutrition. She is a licensed and certified nutrition professional with accreditation from Guru Ghasidas University. With over nine years of hands-on experience, Prachi has successfully collaborated with renowned hospitals and fitness centers throughout her career. Her commitment to ongoing professional development ensures that her expertise aligns with the latest advancements in the field, making her a trusted authority in the realm of nutrition.

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